JAS Nutrition & Fitness Services

12/08/2025

12/02/2025

Rainy Day? Let’s get it done✅🔥
JAS Nutrition & Fitness Services

12/01/2025

Back on TRACK 🔥day from Thanksgiving
Self Talk - Lets do this✅

1. Get at least 25g protein💪 in first 3 hours of waking - examples eggs w cottage cheese, add additional liquid egg whites etc , protein smoothie of choice -keep fruit to cut sugar after holiday -
2. Fiber ALL day- add arugula, spinach , cruciferous vegetables like broccoli 🥦 & cauliflower : I also add 6oz green juice daily ( no added sugar)
3. Get RID of leftover cookies/ sugar temptations🚫
4. Water water water all day - move move move all day 💦 +🚶‍♀️
5. Healthy dinner w low carb - such as
Salmon/ lean meat and salad
6. Go to bed early and create a 12 hr window of fasting 😴
Need help DM me✅JAS Nutrition & Fitness Services
Virtual Consultation 🔥

11/24/2025

My famous butternut squash I’ve been making for 20 years. You can substitute sweet potatoes for the squash same recipe!

11/20/2025

High Fiber -Low calorie-Quick Sides
*Broccoli soup -Steamed large bag  of organic spinach (2 pounds)then processed in the Vitamix blender with bone broth or chicken broth, one cup little bit of hot water, pepper, ( or organic black powder), garlic, and herbs; can also add quarter cup of fresh onion, etc. -I made the simplest version with 3 main ingredients 
*Angel Slaw cabbage-add olive oil to 2 bags if Asian/angel cut cabbage + seasoning & steam in the microwave. This can be eJAS Nutrition & Fitness Servicesgar ,shredded chicken etc for a meal + any other vegetables options.
JAS Nutrition & Fitness Services

11/12/2025

Marathon Weekend 🏃‍♀️🏃🏃‍♂️
Here is a tailored 3-day pre-marathon sports nutrition outline is presented for two specific runner profiles: a 130–150 lb female and a 180–190 lb male, each targeting 55–60% carbohydrates and a pace of around 9:30 min/mile. The plan centers on tapering, glycogen loading, and hydration techniques in the lead-up to the race. These are sample plans. Remember to never try anything new before a race as far as food- always race what you’ve practiced during training! stick with the principle of less fiber, high carbohydrates, and stay hydrated✅

10/30/2025

The Summary for Longevity-
1. High VO2 Max
2. Strength
Do you want Health Coaching and help understanding your metabolic fitness? DM me let’s get it✅JAS Nutrition & Fitness Services

10/10/2025

Ninja Creami using pumpkin purée-see Reel for ingredients JAS Nutrition & Fitness Services
Hi protein low carb💥

09/24/2025

Quick list to help your students! Tip- this can be adapted to your workplace! Be prepared with simple stuff✅ for success!JAS Nutrition & Fitness Services